How to Do Band Incline Fly

Band Incline Fly is a chest exercise using resistance band, listed as intermediate in the A90 Training Club catalogue.

Primary muscle

Chest

Equipment

Resistance band

Difficulty

Intermediate

01 / Move with control

How to perform

How to do Band Incline Fly

  1. 01Anchor the resistance band at floor level behind a bench set to a 45-degree incline.
  2. 02Lie back on the bench and grasp the handles with a neutral grip, starting with arms extended wide and elbows slightly bent.
  3. 03Bring the handles together over the chin in a wide hugging motion, squeezing the pectorals at the peak.
  4. 04Lower the hands back to shoulder level until a stretch is felt across the chest.
  5. 05Inhale as the arms open and exhale as the hands meet at the top.

Same guidance shown inside the A90 app

02 / Anatomy

Muscles worked by Band Incline Fly

Primary Stabiliser Inactive

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Primary movers

  • Chest Pushes the arms forward and across the body.

Stabilisers

  • Core Stabilises the spine and transfers force.
  • Lower back Stabilises the spine during lifts and bends.
  • Forearms Grips and stabilises the wrist under load.

03 / A90 Coach

A90 Coach tip

Keep the palms facing slightly inward at the top of the arc to maximize tension on the upper clavicular fibers of the chest.

Same coaching engine used inside the A90 app

05 / FAQ

Band Incline Fly questions

What muscles does Band Incline Fly work?

Band Incline Fly is catalogued as a chest exercise in A90 Training Club, with the chest as its primary muscle group.

How do you do Band Incline Fly correctly?

Anchor the resistance band at floor level behind a bench set to a 45-degree incline. Lie back on the bench and grasp the handles with a neutral grip, starting with arms extended wide and elbows slightly bent. Bring the handles together over the chin in a wide hugging motion, squeezing the pectorals at the peak. Lower the hands back to shoulder level until a stretch is felt across the chest. Inhale as the arms open and exhale as the hands meet at the top.

What is the A90 coach tip for Band Incline Fly?

Keep the palms facing slightly inward at the top of the arc to maximize tension on the upper clavicular fibers of the chest.

Is Band Incline Fly suitable for beginners?

Band Incline Fly is rated intermediate in the A90 Training Club catalogue.

What equipment do you need for Band Incline Fly?

Band Incline Fly uses resistance band.

A90 Intelligence

Put this into a real plan.

A90 Intelligence programmes band incline fly into a 30, 60 or 90 day plan built around your equipment, then adjusts it as you train.

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